Monday, December 30, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

- Set-Up Bar for Power Cleans

Conditioning 1:
- 300m Row (try to keep same pace or better from 250m row last week)

Strength:

- 1 Power Clean in 1st Minute (155/105)

- 2 PC's the 2nd Minute

...

- 9 PC's in minute 9 

- 10 PC's in minute 10

Conditioning 2:
8 Rounds Tabata-

- DB Deadlift (45/35)

- DB Bent Over Row 

- DB Thrusters

Post workout results to comments.

Thursday, December 26, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 250m Row

Group Warm-Up:
8 Rounds Tabata (4 each, alternating):
- Hollow Rocks
- Supermans

Conditioning 2:
3 Rounds -
- 400m Run
- 20 Hang Power Cleans (115/75)
- 40 Squats
- 60 Double Unders (180 Singles)

Post workout results and thoughts to comments.

Monday, December 23, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning:

"12 Days of Christmas"
- 1 Hundred Meter Sprint
- 2 Pull-Ups, 100m Sprint
- 3 Burpees, 2 PU's, 100m Sprint
- 4 Hollow Rocks (8 sit-ups), ...
- 5 Rows on Rings, ...
- 6 Front Squats (95/65), ...
- 7 Power Cleans (95/65), ...
- 8 Walking Lunges
- 9 Box Jumps (24/20)
- 10 Kettlebell Swings (62/45)
- 11 Double Unders (33 Singles)
- 12 SB Get-Ups

Performed in the manner that the song is sung. Post time and mods to comments. 

Thursday, December 19, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:

- 1000m Row

Conditioning 2:
- Run 1 Mile

Conditioning 3:

- 100 Double Unders (300 Singles)

Post each individual time and total workout time to comments.

Wednesday, December 18, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 100m Burpee Broad Jump

Strength:

- 2 Weighted Walking Lunges in 1st Minute (95#/65#)

- 4 WWL the 2nd Minute

...

- 18 WLL in minute 9 

- 20 WLL in minute 10

Switch legs each minute

Conditioning 2:
8 Rounds Tabata of:
- Squats
- Hollow Rocks
- Kettle Bell Swings

Post workout results to comments.

Monday, December 16, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 500m Row

Strength:

- 1 Push Press in 1st Minute (115/75)

- 2 PP the 2nd Minute

...

- 9 PP in minute 9 

- 10 PP in minute 10

Conditioning 2:
3 Rounds -
- 400m Run
- 10 Pull-Ups
- 10 Box Jumps (30/24)

Post workout results to comments.

Thursday, December 12, 2013 - Workout (Note Class Schedule)

We will only have one class today at 6:00 PM.  If you can't make it right at 6 it's okay.  Just get a quick warm-up in and jump in with everyone else.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 4 - 30s Plank Holds (30s Rest Between)

Conditioning 1:

- 800m Run

Conditioning 2:

7 Rounds -
- 7 Knees to Elbows
- 7 Burpee Box Jump Overs (24/20)

Post workout results to comments.

Wednesday, December 11, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Strength:

- 1 Hang Squat Clean in 1st Minute (135/95)

- 2 HSC the 2nd Minute

...

- 9 HSC in minute 9 

- 10 HSC in minute 10

Conditioning 2:
- 2k Row

Post workout results to comments.

SCHEDULE CHANGE

We will no longer be having an 8:30am class at this time.  We will reassess in January to see if there is enough interest to add it back to the schedule.  

Class Times - 5:30 & 6:30 PM

Thank you so much for your understanding.

Monday, December 9, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 30 Calories for Time on the Rower, 30 Seconds Rest
- 20 Calories for Time, 20 Seconds Rest
- 10 Calories for Time

Strength:

- 1 Deadlift in 1st Minute (275/155)

- 2 DL the 2nd Minute

...

- 9 DL in minute 9 

- 10 DL in minute 10

Conditioning 2:
AMRAP in 12 Minutes -
- 3 Medball Cleans (20/14)
- 6 Wall Ball Shots (20/14)
- 9 Medball Sit-ups (20/14)

Post workout results to comments.

Thursday, December 5, 2013 - Workout

NO EVENING WORKOUTS TODAY.  I INTENTIONALLY PROGRAMMED THE FOLLOWING FOR YOU TO BE ABLE TO DO IT AT HOME ANYTIME OVER THE NEXT FEW DAYS AND POST YOUR RESULTS ONLINE.

8:30 AM WORKOUT ONLY TODAY.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 1 Rounds Standard Warm-Up

Conditioning 1:
- 2 Minute AMRAP of Squats

3 minutes rest

Conditioning 2:

- 4 Rounds of 30 second plank hold followed by 30 seconds rest.

3 minutes rest

Conditioning 3:
7 Rounds -
- 7 Burpees
- 14 Walking Lunges

Post workout results to comments.

Wednesday, December 4, 2013 - Workout

Please note that we will not have any evening workouts tomorrow night, December 4 because of the ladies Christmas banquet.  I will post a workout tomorrow that can be done on your own.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Strength:

- 1 Front Squat in 1st Minute (155/95)

- 2 FS the 2nd Minute

...

- 9 FS in minute 9 

- 10 FS in minute 10

Conditioning 2:
5 Rounds -
- 100m Sled Drag (2-45s/2-25s)
- 5 Hang Squat Cleans (135/95)
- 30 DU's or 100 Singles

Post workout results to comments.

Monday, December 2, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

- Set-Up Bar for Power Cleans

Conditioning 1:
- 500m Row

Strength:

- 1 Power Clean in 1st Minute (135/95)

- 2 PC's the 2nd Minute

...

- 9 PC's in minute 9 

- 10 PC's in minute 10

Conditioning 2:
8 Rounds Tabata-

- Hollow Rocks

- DB Bent Over Row (45/35)

- DB Shoulder Press

Post workout results to comments.

Friday, November 28, 2013 - NO WORKOUT

Neither Mary nor I can make it today so we are going to call off our morning workout. 

If you would like to workout on your own do the following and post your time:

10 Rounds -

- 5 Push-Ups

- 10 Sit-Ups

- 15 Squats

Give yourself a 10 minute cut-off. 

Wednesday, November 27, 2013 - Workout & Holiday Schedule (Read)

Today's Classtimes - 8:30am & 6:00pm ONLY

There will be no classes on Thursday, but we will have an 8:30am class on Friday morning. 

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- AMRAP Squats in 2 Minutes

Conditioning:
5 Rounds -
- 200m Run
- 10 Knees to Elbows
- 20 Walking Lunges

Post workout results to comments.

Monday, November 25, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 3 x 1m/1m Row

Conditioning:
- 12 Wall Ball Shots

- 1 Push-Ups

- 11 WBS

- 2 Push-Ups

- 10 WBS

- 3 Push-Ups

....

....

- 1 WBS

- 12 Push-Ups

Post workout results to comments.

Forever Young Challenge

Two of your fellow athletes, Faydra and Thresa, are competing at CrossFit Victorious' Forever Young Challenge today. Come out and cheer them one:

First 2 workouts start at 8 am and will be at Tomball Sports Medicine Center on business 249 in Tomball.

Last 2 workouts start at 12 noon and will be located at CrossFit Victorious at 9421 FM 2920, Tomball, TX 77375. 

Note that Tomball's Thanksgiving parade is today, so 2920 will be closed through Tomball most of the morning. To get to CFV take Holderrieth or Boudreaux to cut over to Huffsmith-Kohrville and then up to 2920 to bypass Tomball. 

Thursday, November 21, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Rounds Standard Warm-Up

Group Warm-Up:
- 500m Row

Strength:
- Front Squat (Week 3)

Conditioning:
5 Rounds -
- 100m Sled Drag (90/70)
- 15 Squats
- 30 Double Unders (60 Singles)

Post workout results to comments.

Wednesday, November 20, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Turkish Get-Ups (3 per side DB,3 per side KB,3 per side Barbell)

Conditioning 2:
- Run 800m, Rest 4 Minutes
- Run 400m, Rest 3 Minutes
- Run 200m, Rest 2 Minutes
- Run 400m, Rest 1 Minute
- Run 800m

Post detailed workout results to comments.

Monday, November 18, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Week 3)

Conditioning:
30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Post workout results to comments.

Thursday, November 14, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Round Standard Warm-Up

Group Warm-Up:
- 3 Minute AMCAP Row (cals)

Conditioning 2:
AMRAP in 12 Minutes -
- 100m Sled Drag (70/50)
- 12 DB Deadlifts (45/35)
- 8 Hang Power Cleans (45/35)
- 4 Push Press (45/35)

Post detailed workout results to comments.

Wednesday, November 13, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Conditioning 2:
5 Rounds -
- 300m Run
- 10 Pull-Ups
- 15 Sit-Ups
- 20 Walking Lunges

Post detailed workout results to comments.

Monday, November 11, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Front Squat (Week 2)

Conditioning:
21-18-15-12-9-6-3:

- Push-Ups

- Wall Ball Shots

Post workout results to comments.

Thursday, November 7, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Hamstring PNF

- Squat Therapy

Conditioning 2:
6 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Post detailed workout results to comments.

Wednesday, November 6, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 3 x 1min/1min on Rower

Strength:
- Front Squat (Week 1)

Conditioning:
AMRAP in 12 Minutes -
- 100m Sled Drag (90/70)
- 6 Burpees
- 12 Box Jumps (24/20)
- 18 Double Unders (60 Singles)

Post workout results to comments.

Monday, November 4, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Week 2)

Conditioning:
5 Rounds -

5 L-Arm DB Waiter Lunges 45/25

5 R-Arm DB Waiter Lunges

10 DB Hang-Power-Cleans

10 DB-Anchored Sit-Ups

Post workout results to comments.

Saturday Workouts

For now we will not have Saturday morning workouts.  In late December we will discuss adding them back at the beginning of the year.  We quit having them regularly because we had less than 2 athletes for about 2 months straight (multiple Saturdays no one showed up) and it was taking our volunteer coaches away from their families for close to a half day on the weekend.  As with any of our classes, if we have enough people there to justify it we are more than willing to be there and coach the classes; we will take a poll in late December and see if we have enough people that will commit to show up at least 3 Saturdays per month in order to bring them back.  Thanks for understanding!

Thursday, October 31, 2013 - Workout

Due to Gateway's Family Fun Night we will not have any evening classes today. 

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Hamstring PNF

- Squat Therapy

Conditioning 2:
4 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Post detailed workout results to comments.

Wednesday, October 30, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
- Front Squat (Week 1)

Conditioning:
AMRAP in 10 Minutes -
- 200m Run

- 9 Deadlifts (115/75)

- 7 Hang Power Cleans

- 5 Push Press

Post workout results to comments.

Monday, October 28, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Week 1)

Conditioning:
6 Rounds -
- 100m Sprint
- 10 Push-Ups
- 15 Sit-Ups
- 20 Unbroken Squats

Post workout results to comments.

Saturday, October 26, 2013 - NO WORKOUT TODAY

We will not have a workout today. If you are feeling ambitious, do 100 squats followed by a mile and post your time. 

Thursday, October 24, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Conditioning 1: 
- 2 x 500m Row (rest about 3 minutes between)

Conditioning 2:
Approximately 5 minutes after last row...

CrossFit's Helen

3 Rounds -

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Post detailed workout results to comments.

Wednesday, October 23, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
- Front Squat (Find 1RM)

Conditioning:
AMRAP in 10 Minutes -
- 5 Power Cleans (135/95)
- 10 Push-Ups
- 15 Box Jumps

Post workout results to comments.

Monday, October 21, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Find 1RM)

Conditioning:
For Time -

- 300m Sandbag Run

- 30 Sandbag Squats

- 30 Sandbag Sit-Ups

- 30 Sandbag Lunges

- 300m Sandbag Run

Post workout results to comments.

Saturday, October 19, 2013 - Trail Run

We will not have a workout at the church, but I will be doing a trail run leaving from the YMCA on 249 that any of you are welcome to join. 

Please text if you plan on joining me so we can work out the time. 

713.5nine1.94eight5

-john

Thursday, October 17, 2013 - Workout

Thursday, October 10, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- 4 x 30s/30s Row

Conditioning:

3 Rounds -

- 400m Run

- 30 Wall Ball Shots

- 30 Box Jumps

Post detailed workout results to comments.

Wednesday, October 16, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
Deadlift - 4 EMOM for 10 minutes with 80% of 3RM found last week

Conditioning:
AMRAP in 10 Minutes -
- 10 DB Push Press (45/35)

- 10 Anchored Sit-Ups (w/ DB's)

- 10 DB Walking Lunges 

Post detailed workout results to comments.

Monday, October 14, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Sprint Work:

- 5 x 30s/30s - 200m turnaround

Conditioning:
3 Rounds, each in 3 minutes-

- 60 DU's (180 Singles)

- 6 Goblet Squats (50/35)

- AMRAP KB Swings

90 seconds rest between rounds. 

Post workout results to comments.

Saturday, October 12, 2013 - No Workout

We will not have a workout today. If you are feeling ambitious, do 75 Burpees and post your time. 

Thursday, October 10, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Squat Therapy (Test & Re-Test)

Sprint Work:
- Run 1 Mile

Conditioning:
6 Rounds -
- 100m Sled Drag (90/70)
- 6 Burpee Box Jump Overs (24/20)

Post detailed workout results to comments.

Wednesday, October 9, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
Deadlift - 3 - 3 - 3 - 3 - 3

Work up to approximate 3 rep max

Conditioning:
AMRAP in 12 Minutes -
- 6 Medball Cleans
- 12 Push-Ups
- 18 Walking Lunges

Post detailed workout results to comments.

Monday, October 7, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
- Clean

Conditioning:
4 Rounds -
- 300m Run
- 15 Power Cleans
- 15 Box Jumps (24/20)

Post workout results to comments.

Saturday, October 5, 2013 - NO WORKOUT TODAY

We will not have a workout today. If you are feeling ambitious, run a 5k and post your time. 

Thursday, October 3, 2013 - Workout

Warm-Up:
- Light Jog

- 15 UB DU's
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-

- Coach's Choice

Conditioning:
Part 1 - 2000m Row

Part 2 - CrossFit's Grace - 30 G2O (135/95)

Post detailed workout results to comments.

Wednesday, October 2, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility

- 15 UB DU's
- 1 Rounds Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Sprint Work:

10 x 50m (rest 30s)

Conditioning:

AMRAP in 5 Minutes -

- 5 Pull-Ups

- 7 Burpees

- 9 Squats

Rest 3 Minutes

AMRAP in 5 Minutes -

- DB Renegade Manmakers (45/35)

Post detailed workout results to comments.

Monday, September 30, 2013 - Workout

This week we will only have 1 evening class that starts at 6:00 PM. If you are not able to make it by then and come a little late, just perform 15 Burpees and jump in with the rest of the class. 

Warm-Up:

- Light Jog

- 20 UB Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Strength:

- Clean (EMOM) 3x8@75%

Conditioning:

AMRAP in 12 Minutes -

- 100m MedBall Run (20/14)

- 6 Wallball Shots

- 9 MedBall Sit-ups

Forever Young Challenge

Our very own, Gerald, is competing in a competition tomorrow at CrossFit Victorious in Tomball, Texas.  His event times are at 8:30a, 9:45a, 12:20p, and 2:00p.  These times are approximate as sometimes these competitions don't necessarily run according to schedule. 
 
We'd love to see some support from his fellow GTX athletes.  For more information and directions to CFV follow the link below: http://crossfitvictorious.com/forever-young-challenge/. 

If you have any questions or need directions, feel free to call Mary on her cell.

Thursday, September 26, 2013 - Workout

Warm-Up:
- Light Jog

- 15 UB DU's
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-

- Tabata Sled Drags (105/65)

Conditioning:
21 - 15 - 9:

- Box Jump Overs

- Dips (Matador RX'd, scale to box)

Post detailed workout results to comments.

Wednesday, September 25, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility

- 15 UB DU's
- 1 Rounds Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Strength:
- Clean

Conditioning:

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Power Cleans (115/75)

- 7 Push Press (115/75)

Rest 3 Minutes

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Power Snatch (95/65)

- 7 Overhead Squats (95/65)

Post detailed workout results to comments.

Monday, September 23, 2013 - Workout

Warm-Up:

- Light Jog

- 15 UB Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- TBA

Strength:

- Thruster (Find 1 RM)

Conditioning:

Row 1000m

Then

100m Sled Drag (105/65)

Then

3 Rounds -

- 10 Pull-Ups

- 15 Sit-Ups

- 20 Squats

Then

100m Sled Drag (105/65)

Saturday, September 21, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

- Hips

Skill Work:

- Med Ball Clean

Conditioning:

- Run 1 Mile or Row 2k

Rest 3 minutes

AMRAP in 7 minutes of:

- 7 Med Ball Cleans

- 14 Double Unders (42 Singles)

Thursday, September 19, 2013 - Workout

Warm-Up:
- Light Jog

- 15 UB DU's
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-

- 5 x 100m Sprint working up to 100%

Conditioning:
21 - 18 - 15 - 12 - 9 - 6 - 3 -

- Burpees

- Box Jumps (24/20)

Post detailed workout results to comments.

Wednesday, September 18, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility

- 15 UB DU's
- 2 Rounds Standard Warm-Up

Group Warm-Up:

- TBA

Strength:
- Clean (EMOM)

Conditioning:
3 Rounds -

- 400m Run

- 10 Goblet Squats

- 15 Knees to Elbows

Post detailed workout results to comments.

Monday, September 16, 2013 - Workout

Warm-Up:

- Light Jog

- 15 UB Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- Burpee Broad Jump

Strength:

- Bench Press (Find 1 RM)

Conditioning:

CrossFit's Fran

21 - 15 - 9 -

- Thrusters

- Pull-Ups

Saturday, September 14, 2013 - NO WORKOUT TODAY

Due to the Ladies brunch this morning at Gateway we will not have our normal Saturday workout. We will resume the normal schedule next week. Have a good weekend. 

Thursday, September 12, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 400m Run (rest 4 min)

- 300m Run (rest 3 min)

- 200m Run (rest 2 min)

- 100m Run

Conditioning:
30 - 20 - 10 -

- OH Walking Lunges

- Sit-Ups

- 2x Double Unders

Post detailed workout results to comments.

Wednesday, September 11, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:

- Hips and Hamstrings

Strength:
- Clean

Conditioning:
AMRAP in 12 minutes-

- 200m Run

- 3 Power Cleans (115/75)

- 6 Front Squats

- 9 Push Press

Post detailed workout results to comments.

Monday, September 9, 2013 - Workout

Don't forget that starting today the coached portion of the workout starts right at start time instead of allotting time for you to do your individual warm-up. Please plan accordingly and arrive a little early to warm-up. 

Warm-Up:

- Light Jog

- 10 Unbroken DU's or 2 minutes trying

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

8 Rounds Tabata alternating -

- Jumping Squats

- Push-Ups

Strength:

- Back Squat

Conditioning:

4 Rounds, each in 3 minutes of -

- 400m Run

- AMRAP of Kettlebell Swings (62/45)

or AMRAP of Wall Ball Shots (20/14)

Post detailed workout results to comments. 

Saturday, September 7, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

- Hips

Skill Work:

- Clean Practice

Conditioning:

AMRAP in 5 minutes of:

- 40 Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Pull-Ups

Rest 3 minutes

AMRAP in 5 minutes of:

- 10 Pull-Ups

- 20 Push- Ups

- 30 Sit-Ups

- 40 Squats

Thursday, September 5, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- Pull-Ups - 3 x 10 Strict (UH, OH, and Cross Handed)

Conditioning:
CrossFit's Christine:
3 Rounds -
- 500m Row
- 12 BW Deadlifts
- 21 Box Jumps (20")

Post detailed workout results to comments.

Wednesday, September 4, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- Squat Work

Strength:
- Clean

Conditioning:
6 Rounds -
- 100m Sprint
- 6 Pull-Ups
- 9 Wall Ball Shots (20/14)

Post detailed workout results to comments.

Monday, September 2, 2013 - Workout (8:30 am Only)

Only workout time today is 8:30 AM. 

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

8 Rounds Tabata alternating -

- Hollow Rocks

- Supermans

Skill Work:

- Med-Ball Clean

Conditioning:

AMRAP in 20 Minutes -

- 5 Thrusters (95/65)

- 7 Power Cleans

- 10 Sumo Deadlift High Pull

Credit to CrossFit.com for the above workout.  Though not named, it is a classic CrossFit workout.

Post detailed workout results to comments. 

Saturday, August 31, 2013 - NO WORKOUT TODAY

Due to the long holiday weekend and tough workouts this week we are canceling our normal Saturday morning workout. We will have a Monday morning workout on Labor Day. 

Sorry for any inconvenience. 

Thursday, August 29, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility - Squat Therapy
- 2 Rounds Std Warm-Up

Skill Work:
- Hand Stands (Shoulder Taps)

Conditioning:

Half of CrossFit's Kelly5 Rounds -

- 200m Run

- 15 Wall Ball Shots (20/14)

- 15 Box Jumps (30/24)

15 Minute Cut-Off

Post detailed workout results to comments.

Wednesday, August 28, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Sprint Work:
- 5 x 100m working up to 100%

Strength:

- Clean (Find 1 RM)

Conditioning:

CrossFit's Annie
50 - 40 - 30 - 20 - 10 -
- Double Unders
- Sit-Ups

Post detailed results to comments. 

Monday, August 26, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- 3 Minute AMRAP of Double Unders (No Single Substitutions)

Strength:

- Back Squat

Conditioning:

10 Pull-Ups
1 Power Clean (155/105)
9 Pull-Ups
2 Power Cleans
8 Pull-Ups
....
....
1 Pull-Up
10 Power Cleans

8 Minute Cut-Off

Post detailed results to comments. 

Saturday, August 23, 2013 - Workout

Warm-Up:
- Light Jog
- 3 Minutes Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- 3 x 10 Dead Hang Pull-Ups (Absolutely no Kipping)

Conditioning:
4 Rounds -
- 300m Run (road and back)
- 15 Kettlebell Swings (62/45)
- 25 Unbroken Squats

If at any point you take a break during your 25 squats, start that set over.

Thursday, August 22, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility - Squat Therapy
- 2 Rounds Std Warm-Up

Skill Work:
- Overhead Squats

Conditioning:
3 Rounds -
- 50 Double Unders
- 50' OH Walking Lunges (45/35)
- 25 Burpees

15 Minute Cut-Off

Post detailed workout results to comments.

Wednesday, August 21, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility
- 2 Round Standard Warm-Up

Strength:

- Press

Conditioning:

21 - 15 - 9-

- Sumo Deadlift High Pull (95/65)

- Wall Ball Shots (20/14) 12'/10'

8 Minute Cut-Off

Post detailed results to comments. 

Monday, August 19, 2013 - Workout

Warm-Up:

- Light Jog

- Accumulate 75 Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- 50m Burpee Broad Jump

Strength:

- Back Squat

Conditioning:

3 Rounds (each in 3 minutes)-

- 200m Sprint

- 10 Power Cleans (115/75)

- AMRAP of Pull-Ups, KBS (62/40), or Box Jumps (30/24)

Rest 90 seconds between rounds. 

Post detailed results to comments. 

Saturday, August 17, 2013 - NO WORKOUT TODAY

Due to the back to school outreach and the 5k that many GTX athletes are participating in, we will not have our normal Saturday morning class. I apologize for any inconvenience and I look forward to seeing you all next week. 

Note: If you are already at Gateway reading this, please go find Jessica and ask her what you can do to help.  Thanks!

Thursday, August 15, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Skill Work -

- Handstand Practice

Conditioning -

- Run 5k

Map:

Post detailed workout results to comments. 

Wednesday, August 14, 2013 - Workout

Warm-Up:

- Light Jog

- Accumulate 75 DU's

- Joint Mobility

- 2 Rounds Std Warm-Up

Strength:

- Press

Conditioning:

30 DB Renegade Man-Makers for Time (35/25)

Post detailed workout results to comments. 

Monday, August 11, 2013 - Workout

A well-written article about one of my favorite people...

http://library.crossfit.com/free/pdf/CFJ_08_2013_Salatin_Cooper.pdf


Warm-Up:

- Light Jog

- Accumulate 75 DU's

- Joint Mobility

- 2 Rounds Std Warm-Up

Strength:

- Back Squat

Conditioning:

10 Rounds -

- 100m Sprint

- 3 Pull-Ups

- 6 Push-Ups

- 9 Sit-Ups

Post detailed workout results to comments. 

Saturday, August 10, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Strength -
 - Overhead Squat

Conditioning -

3 Rounds, each in 3 minutes of -
- 200m Sprint
- 8 Power Snatch (95/65)
- AMRAP of Box Jumps (30/24)

Rest 90 seconds between rounds. 

Post detailed workout results to comments. 

Thursday, August 8, 2012 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Skill Work -

- Handstand Practice

Conditioning -

For Time:
800m Run
15 Knees to Elbows
15 Dumbbell Hang Squat Cleans
10 Knees to Elbows
10 Dumbbell Hang Squat Cleans
5 Knees to Elbows
5 Dumbbell Hang Squat Cleans
800m Run

Post detailed workout results to comments. 

Wednesday, August 7, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Group Warm-Up -

- 4 rounds of 30s/30s on Rower

Strength -

- Press

Conditioning -

21 - 15 - 9 -

- Burpees

- OH Walking Lunges (45/35 Plate)

Post detailed workout results to comments. 

Monday, August 5, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Strength -

- Back Squat

Conditioning -

8 Rounds Tabata of the following movements -

- Pull-Ups

- Squats

- Row for Calories

- V - Ups 

Post detailed workout results to comments. 

Saturday, August 3, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Rounds Standard Warm-Up

Group Warm-Up -
- Sprint Work -

- 100m @ 75%

- 100m @ 90%

- 100m @ 100%

- 100m @ 100%

Conditioning -

21 - 15 - 9 -

- Bench Press (135/95)

- 2x Sit - Ups

(8 Minute Cut-Off)

Post detailed workout results to comments. 

Thursday, August 1, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Rounds Standard Warm-Up

Group Warm-Up -
- 3 Minute AMRAP of Double Unders

Skill Work -

- Bear Complex (PVC)

Conditioning -

- 5 Bear Complex (135/95)

A bear complex is 7 reps of a clean, front squat, push press, back squat, push press.  If you drop the bar any time during those 7 reps you start that complex over.

Post detailed workout results to comments. 

Wednesday, July 31, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 3 Rounds Standard Warm-Up

Strength -

- Press

Conditioning -

5 Rounds -

- 200m Run
- 10 Kettlebell Swings
- 5 Box Jumps (30/24)

Post detailed workout results to comments. 

Monday, July 29, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Round Standard Warm-Up

Group Warm-Up -

- 3 Rounds of 30s/30s on Rower

Strength -

- Back Squat

Conditioning -

AMRAP in 10 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Post detailed workout results to comments. 

Saturday, July 27, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- Turkish Get-Up

Conditioning:
CrossFit's Helen
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups
(15 minute cut-off)

Post detailed workout results to comments.

Thursday, July 25, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Conditioning (Part 1)-
- Row 2000m For Time

Conditioning (Part 2)-
While waiting for a rower to become available, complete the following not for time.  When a rower opens up, stop where you are and go row and then pick back up where you were -

Not For Time -
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 Pistols
- 30 Box Jumps (30/24)

Notice that the box jumps are 1 step higher than usual.  If you usually use a 12", go to 18, 20 to 24, 24 to 30, etc...

Post detailed workout results to comments. 

Wednesday, July 24, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Group Warm-Up -

- Pistol Negatives into Candlestick Rolls

Strength -

- Strict Press

Conditioning -

AMRAP in 10 Minutes of -

- 100m Sandbag Run

- 20 Push Press 45/35

- 30 Double Unders (100s)

Post detailed workout results to comments. 

Monday, July 22, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Round Standard Warm-Up

Group Warm-Up -

- Row 500m

Strength -

- Back Squat

Conditioning -

5 Rounds -

- 5 Knees to Elbows

- 10 Push-Ups

- 15 Jumping Squats

Post detailed workout results to comments. 

Saturday, July 20, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up -

- Run 1 Mile

Skill Work -

- 1 Armed KB Snatch

Conditioning -

- 30 Alternating 1-Armed KB Snatch

- 30 Pistols

- 20 Alternating 1-Armed KB Snatch

- 20 Pistols

- 10 Alternating 1-Armed KB Snatch

- 10 Pistols

Post detailed workout results to comments. 

Summer Challenge Winners Announced

1st Place - A-B Honor Roll

2nd Place - Jodi & the PussyKat

3rd Place - Beauty & the Beast

Most Improved - Rene & Karen

Best Team Name - Jodi & Kat

Best Team Photo - Lindsay & Natalie

Congrats to everyone!  Keep up the good work and keep getting better. 

Thursday, July 18, 2013 - Workout

Don't forget to get the address/directions for Friday's party tonight at the gym.  We will not be posting it on the website.

Warm-Up -
- Light Jog
- 35 UB Double Unders or 3 Minutes Trying
- Joint Mobility (shoulders)
- 2 Rounds Standard Warm-Up

Skill Work -
- Turkish Get-Up

Conditioning -
20 - 15 - 10 - 5 -
- Pull-Ups
- Touch and Go Deadlifts (135/95)

On the deadlifts if you take your hands off the bar or rest the bar on the ground then you start that set over at 1.

Post detailed workout results to comments.